If the cold, wet winter weather is preventing you from putting in your weekly bike mileage, you could quickly lose the endurance and muscle tone you have worked so hard to develop. One answer is to convert your mountain or road bike into a stationary bike--allowing you to train in even the worst weather.
Step 1
Remove your rear wheel and replace it with the old rim and tire. The slicker the tire is, the more comfortable your workout will be. Make sure you have the correct cogs to match your derailleur and shifter.
Step 2
Making sure that the resistance trainer skewer fits properly, lock the wheel in place. Place the rear wheel into the trainer, ensuring that the receiving cup completely covers the skewer end.
Step 3
Tighten until both ends of the skewer are covered by the receiver. The receiver should press firmly against the bike's dropouts. To keep the tightener from rotating, engage the locking mechanism.
Step 4
If your trainer comes with a resistance control, mount it to the handlebars.
Step 5
Put the exercise mat in place. Place the front tire in the wheel support cup to keep it even with the rear tire.
Step 6
Position your computer or television so that you maintain the same eye and head position as if you were looking 30 feet down the road.
Tips and Warnings
- For more intense training, you can simulate hills by elevating the front tire further using blocks. There are also DVDs that offer training workouts.
- You may perspire more during an indoor workout. Plenty of fluid intake and a fan to provide air circulation are recommended for indoor training.
Things You'll Need
- Bicycle
- Old rear wheel and tire
- Basic bicycle tools
- Resistance trainer
- Exercise mat
- Wheel support cup
Member Comments